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10 Common Mistakes Every Runner Should Avoid

By Sonam Satija

Updated - July 26, 2021 5 min read

We understand your enthusiasm to bring out the best in you. But are you taking the necessary precautions? Overexerting your body to a limit where it can't prevent itself from injuries can result in muscle tear hard to get back from. I think it's important to make gradual progress rather than break records in a single sprint.


But we've got your back jack. Here are 10 common mistakes runners make that you need to avoid. 


1. Wrong Shoes 

One of the worst mistakes you could make is stepping into the wrong running shoes. Wearing old running shoes can be one of the reasons for unanticipated injuries.


We advise you to:

  • Go for a well-known sports brand that can cater to your running needs.
  • Since the majority of running shoes have a lifespan of 300 to 500 miles, make sure you throw the worn-out ones.
  • Get your shoe size measured properly. Instead of blindly following the trends, it's better to prioritise comfort and running form.


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2. Being too Hard on Yourself on Recovery Days

Just because you feel slightly recovered, don't push yourself hard on your recovery days. Recovery helps you to heal your muscles, adapt simultaneously and improve day by day. We often tend to not give our bodies enough time to recover which causes further long-time injuries.


We advise you to:

  • Opt for easy-effort workouts rather than going for your everyday routine as it's harsh to put your body through exertion and pressure.


Image Courtesy: Pexels


3. Overexertion!

Over enthusiasm and excitement isn't always a good idea. More often than not, this happens to beginners.


We advise you to:

  • Give yourselves a break and increase the mileage gradually.
  • Don't rush.
  • If you're new to running make sure you start with walking first and then progress into running.
  • Give heed to your body for warning signs as you know your body the best, so don't overexert it at least in the initial phases.
  • It's important to take at least one day off from exercising each and every week.


Image Courtesy: Pexels


4. Wrong Body Posture

One of the biggest mistakes runners make is - follow wrong body postures. If you're slouching, forgetting to breathe through your nose or swinging your arms while running - you're inviting muscle pains. 


We advise you to:

  • Always keep your hands at the waist level.
  • Lightly brush your hands on the hip making it easy to run. 


Image Courtesy: Pexels


5. Not Staying Hydrated

It's essential to hydrate your body while working out. Not drinking enough water is very detrimental to your health and also hinders performance. There should be enough fluids in your body ( water or non-caffeinated) to help out.


We advise you to:

  • Drink 4 to 8 ounces of water before you start should be enough.
  • For fast runners, 6 to 8 ounces of water is good every 20 minutes
  • For slow runners, 4 to 6 ounces is good enough every 20 minutes. 


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6. Misjudging your Pace

Thanks to technology, we are well aware of our running pace every time. But somedays, your pace might feel easy and comfortable and it may very well be an illusion. We tend to misjudge our pace and run too hard on days when our body is not prepared for the same. Pushing yourself hard without understanding your body causes serious injuries.


We advise you to:

  • Stick to your regular pace.
  • Gradually add miles to your everyday run.


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7. Trying Out New Gear on Race Day

Experimenting with new sports gears can backfire real quick on race day. Not only are there chances of blisters, but they also could also cause discomfort. 


We advise you to:

  • Train in the shoes and the clothes that you would be wearing during the race for at least two to three weeks.


Image Courtesy: Pexels


8. Missing Out on Post-Run Meal/Drinks

While most of us give a lot of emphasis on staying hydrated after rigorous activities like running, it is also necessary to incorporate post-run meals or snacks on a regular basis. Why? Exercise essentially tears down old muscles to rebuild more functional muscles. And in this process of remodelling, the body needs appropriate nutrition to help it function appropriately. Post-workout meals are thus essential to help us rebuild our body after a workout. After all, we don’t want to let our hard work go to waste. 


Talking about a Runners’ body, it especially needs appropriate nutrition right after the run in order to get ready for the next one. This is most important during high-intensity training, such as pre-season or during major tournaments. 


Image Courtesy: Pexels


9. Skipping Out Core Workouts

While running can improve your stamina, there are certain core exercises that need to be a part of your daily routine. Exercises like planks and crunches help muscles work efficiently. They also strengthen the torso’s stabilization. Apart from that, they help in tightening and flattening the tummy. These exercises further help in the proper distribution of weight, absorb and transfer force, and improve respiratory functions.


Image Courtesy: Pexels


10. Heel Striking

A lot of runners prefer to touch the ground first with their heels while running - making them heel strikers among many others. But it is widely believed that choosing forefoot for running instead of heel striking can reduce the number of knee-related injuries.


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Run but while avoiding these running mistakes for better results and lesser injuries.

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